Zumba – a way to take care of your fitnesszumba

Time	Transcription
0:10-4:52	Zumba fitness is an exercise and dance program that is suitable for absolutely everyone. However, at the university of the third age, we mainly focus on the Zumba Gold program, which is aimed at the category of seniors. There are several specifics for seniors when it comes to Zumba. Because strengthening elements should always be included in every dance area. Well, of course, the senior category cannot and should not do a lot of strengthening, and especially if they are people who are not used to moving or going to the gym all their lives. But in each of those dance sets, we include certain elements that respond to the golden age of our seniors. And for the gradual functional activities that, with increasing age, our organism is no longer able to perform as perfectly as it once did when it was younger. And this also applies to the flexibility of walking when I start nicely from the bottom. Gradually, the functions of the muscles that ensure smooth and flexible walking are lost. That’s why it’s good, and we include it in the sets, to do elements with seniors that maintain the muscles of the forelegs, foot muscles, muscles around the ankle, and it’s great for seniors even if they use walking normally. We must also devote ourselves to strengthening and maintaining the physical activity of the lower limbs. Because those legs will carry us all our lives. Another important thing is an upright body posture, which as we know, gradually the spine and vertebrae, intervertebral spaces, discs lose their elasticity, lose the possibility of being nourished. And that’s why we must keep the spine in sufficient motion so that nutrition still goes to the discs. So, we try to do, whether in the warm-up, in the sets or in the final stretch, elements that keep our spine flexible and at the same time strengthen the centre of the body, that is, the internal stabilization system that keeps the body in an upright position. As we get older, we also have more problems with nutrition from the peripheral parts of the body, so we also focus on maintaining blood circulation in the limbs, fingers, hands, and feet, which means that there are various exercises that support blood circulation, thus also nutrition in peripheral parts of the body. Last but not least is of course the functionality of the functional area, that means releasing but also a little strengthening and maintaining the functionality of the muscles, neck, trapezius, upper part of the torso from the back, that means with the trapezius and also between the scapular muscles. Well, by relaxing the neck and the muscles on the back of the neck a little, we get to the point that the head hurts less, the functionality and perception of the surroundings, that seniors can work with their heads more to be able to perceive their surroundings better. The biggest bonus is dancing itself, because it prevents classic diseases of seniors, which are also related to a worse perception of the situation around them, perception of work, connection of the right and left hemispheres. All of this ensures us precisely the dance ensembles, where we use a lot of cross-coordinated movements, where the legs have to do some, the head does some, the hands do some, we perceive the music, they have to look away from me during the individual ensembles. Well, all this keeps our minds perfectly fresh, apart from the fact that they still have to remember something. In senior age, it often happens that seniors do not need to drink, the feeling of thirst disappears over time, and for women, this is also caused by the fact that ladies are afraid that they will have to go to groom themselves often. So, they don’t drink. And we at Zumba try to take a break after two songs and keep reminding ourselves that drinking is extremely important.
28:30-29:45	When exercising with seniors, some things should be avoided. For example, jumping, those punches, those impacts are no longer suitable for building the body in a higher age category, so even if we have such weightlifting in some sets, it is never the classic thing that is done with the younger generation at Zumba fitness. Also, with seniors, we do not make sudden movements of the pelvis, so if anything, we try the muscles that work around the spine, but we certainly do not give them extreme rotation of the pelvis. After all, they already enjoyed themselves once, so these are things that should not be represented in the senior exercise, and when so very carefully and minimally. Of course, the pace of the exercise is also a little slower, more intimate, and we also avoid significant swinging, so that they have their hands above their heads for a long time, then of course it opens up. Sometimes the raised arms and working with them at the level of the head is fine because we force the blood circulation to circulate better.

Time

Transcription

0:10-4:52

Zumba fitness is an exercise and dance program that is suitable for absolutely everyone. However, at the university of the third age, we mainly focus on the Zumba Gold program, which is aimed at the category of seniors. There are several specifics for seniors when it comes to Zumba. Because strengthening elements should always be included in every dance area. Well, of course, the senior category cannot and should not do a lot of strengthening, and especially if they are people who are not used to moving or going to the gym all their lives. But in each of those dance sets, we include certain elements that respond to the golden age of our seniors. And for the gradual functional activities that, with increasing age, our organism is no longer able to perform as perfectly as it once did when it was younger. And this also applies to the flexibility of walking when I start nicely from the bottom. Gradually, the functions of the muscles that ensure smooth and flexible walking are lost. That’s why it’s good, and we include it in the sets, to do elements with seniors that maintain the muscles of the forelegs, foot muscles, muscles around the ankle, and it’s great for seniors even if they use walking normally. We must also devote ourselves to strengthening and maintaining the physical activity of the lower limbs. Because those legs will carry us all our lives. Another important thing is an upright body posture, which as we know, gradually the spine and vertebrae, intervertebral spaces, discs lose their elasticity, lose the possibility of being nourished. And that’s why we must keep the spine in sufficient motion so that nutrition still goes to the discs. So, we try to do, whether in the warm-up, in the sets or in the final stretch, elements that keep our spine flexible and at the same time strengthen the centre of the body, that is, the internal stabilization system that keeps the body in an upright position. As we get older, we also have more problems with nutrition from the peripheral parts of the body, so we also focus on maintaining blood circulation in the limbs, fingers, hands, and feet, which means that there are various exercises that support blood circulation, thus also nutrition in peripheral parts of the body. Last but not least is of course the functionality of the functional area, that means releasing but also a little strengthening and maintaining the functionality of the muscles, neck, trapezius, upper part of the torso from the back, that means with the trapezius and also between the scapular muscles. Well, by relaxing the neck and the muscles on the back of the neck a little, we get to the point that the head hurts less, the functionality and perception of the surroundings, that seniors can work with their heads more to be able to perceive their surroundings better. The biggest bonus is dancing itself, because it prevents classic diseases of seniors, which are also related to a worse perception of the situation around them, perception of work, connection of the right and left hemispheres. All of this ensures us precisely the dance ensembles, where we use a lot of cross-coordinated movements, where the legs have to do some, the head does some, the hands do some, we perceive the music, they have to look away from me during the individual ensembles. Well, all this keeps our minds perfectly fresh, apart from the fact that they still have to remember something. In senior age, it often happens that seniors do not need to drink, the feeling of thirst disappears over time, and for women, this is also caused by the fact that ladies are afraid that they will have to go to groom themselves often. So, they don’t drink. And we at Zumba try to take a break after two songs and keep reminding ourselves that drinking is extremely important.

28:30-29:45

When exercising with seniors, some things should be avoided. For example, jumping, those punches, those impacts are no longer suitable for building the body in a higher age category, so even if we have such weightlifting in some sets, it is never the classic thing that is done with the younger generation at Zumba fitness. Also, with seniors, we do not make sudden movements of the pelvis, so if anything, we try the muscles that work around the spine, but we certainly do not give them extreme rotation of the pelvis. After all, they already enjoyed themselves once, so these are things that should not be represented in the senior exercise, and when so very carefully and minimally. Of course, the pace of the exercise is also a little slower, more intimate, and we also avoid significant swinging, so that they have their hands above their heads for a long time, then of course it opens up. Sometimes the raised arms and working with them at the level of the head is fine because we force the blood circulation to circulate better.

Zumba - a way to take care of your fitnes

Zumba – a way to take care of your fitnesszumba